What Foods To Lower Cholesterol?

Author: Nia Rouseberg Time for reading: ~3 minutes Last Updated: August 08, 2022

From the main on the table to the exotic - a few suggestions with proven action against cholesterol.

It's summer and we shouldn't think about our cholesterol. The advantage of the season is that it offers us so natural solutions that we control it, not it us. We only want one small sacrifice - to give up the alaminut grilling ...

So, let's whip up the imagination and become culinary luminaries for a while for our own health.

Traditional cuisine abounds with recipes with garlic included . The Bulgarian became popular for his poor cardiovascular health. Apparently, our ancestors subconsciously found a cure for their genetic predisposition and not only because of the difficult times they put garlic in their dishes or even just ate it with bread.

Its cloves, in addition to effectively fighting various viruses and bacteria, it turns out that they effectively lower blood cholesterol. This is found in a number of studies: the analysis from the review of 39 of them is presented in the Avicenna Journal of Phytomedicine , where it is concluded that garlic extract lowers total cholesterol; what is presented in the Journal of Nutrition even indicates what percentage this is done.

We can obviously count on reducing total and bad LDL cholesterol in the blood by 7-10%.

Soluble fiber is the main component that should be included in our menu if we want to enjoy a regular stomach and permeable blood vessels. They have also been shown to help reduce bad cholesterol and the risk of heart problems. Where are they located? In all the fruits and vegetables we can put on the table. When we add the legumes, we actually get a wonderful casserole, at least, but choose it lean, of course, if you want it to be completely healthy.

Another way to get soluble fiber is to replace white flour with whole grain. Do it, if not 100%, then at least 60%. Even home-made meatballs or breaded peppers rolled in it become tastier than with white or breadcrumbs ...

At one time our pasta was sprinkled with flaxseed , today we add it to salads, dishes, following the example of all sorts of temptations from world cuisine. Flaxseed is rich in fiber, lignans and useful fatty acids. Regular consumption of flaxseed can reduce total flax by 12-15% and bad cholesterol by 15%, according to publications in Nutrition and Metabolism and the Journal of Nutrition, respectively . To carry this effect, experts recommend grinding the seeds, otherwise the useful nutrients remain undigested by the body due to their dense protective shell.

Hawthorn has been revered in our lands for centuries as a medicine for the heart. And obviously our ancestors were well aware of its properties, because today science confirms this effect. The leaves, flowers and fruits of this plant are a real panacea for people with high cholesterol or cardiovascular disease. However, its use as a dietary supplement must be discussed with your doctor if you are taking medication, as its compounds interact with them.

Fermented red rice extract can reduce total cholesterol by 15% and bad cholesterol by 22% . This was reported by a study published in Complementary and Alternative Medicine . The effect is achieved in 3-4 weeks more than with the intake of garlic extract, which is good to keep in mind so as not to rush to look for it. However, experts emphasize that the side effects of supplements have not yet been studied.

You should also know that fermented red rice extract has a lovastatin-like effect, which means that it is not safe for everyone. This is documented only in some such products, but in others it has a detrimental effect on the kidneys. Therefore, it is recommended to take the product only if it is prescribed by a doctor who has reliable information about the effects of a particular brand.

What Foods To Lower Cholesterol?

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